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<\/p>\n
Read on to learn about four exercises that can tone your oblique abdominis muscles and help tone the muscles on the side of your abdomen.<\/p>\n
Best Core Workouts <\/span><\/h3>\nCore exercises not only help reduce waist fat, but also improve balance and stability. A strong core also helps prevent back injuries.<\/span><\/p>\nRegular exercise and a balanced diet can help with weight loss. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic exercise per week. For example, you can walk for 30 minutes a day, five days a week.<\/p>\n
The CDC recommends adding two or more days of strength training per week. You can’t lose fat locally, but core exercises that target the oblique muscles may help reduce waist fat.<\/p>\n
Studies have found that the best core exercises for the external oblique muscles (where lumbar fat is formed) include:<\/span><\/p>\n\n- Curl-ups<\/li>\n
- Crunches<\/li>\n
- Side plank<\/span><\/li>\n
- Twists<\/li>\n<\/ul>\n
Read on to learn how to incorporate these movements into a four-exercise ten-minute core workout to help reduce the appearance of lumbar fat.<\/p>\n
10-Minute Core Workout<\/h3>\n
Try this 10-minute waist workout with four exercises. This circuit workout uses ACE-approved movements to work your oblique muscles.<\/p>\n
Remember to work your core muscles as you do these movements. The core muscles include all the muscles in the back, front, and sides of the body, from the base of the ribs to the bottom of the hips.<\/p>\n
Repeat the following cycle three times. Try to quickly move from one exercise to the next while maintaining proper posture. For best results, do a full exercise three times a week.<\/p>\n
Note: Some of these moves are more advanced, so try to learn them in stages.<\/p>\n
Wood Choppers<\/h3>\n
Standing chopping wood is an advanced abdominal exercise that mainly works the oblique abdominis.<\/span><\/p>\nFollow these steps to practice:<\/span><\/p>\n\n- Hold the dumbbells in both hands and raise them to your left shoulder, with your feet hip-width apart. Place your weight on your left leg. <\/span><\/li>\n
- Twist your body and make a slash towards your right hip.<\/span><\/li>\n
- Let your feet and knees spin. Lift the weight back to your left shoulder.<\/span><\/li>\n
- Repeat 20 times and then exercise the right side.<\/li>\n<\/ul>\n
Seated Trunk Rotations<\/h3>\n
Seated trunk rotation, also known as Russian rotation, works all abdominal muscles, including the oblique abdominals. Remember to tighten your core muscles to protect your lower back and spine. You can adjust this action by placing your feet on the floor.<\/span><\/p>\nThe specific steps for seated torso rotation are as follows:<\/span><\/p>\n\n- Sit cross-legged with your knees bent and your feet flat on the ground. The torso is tilted backwards at a 45-degree angle to the ground.<\/span><\/li>\n
- Hold dumbbells or fitness balls in both hands.<\/span><\/li>\n
- Lift your feet, cross your ankles and balance with your hips.<\/span><\/li>\n
- Twist your torso to the right and touch the dumbbell to the ground next to your body.<\/span><\/li>\n
- Twist to the left so that the weight touches the left side of your body. <\/span><\/li>\n
- Repeat back and forth while keeping your legs and torso lifted off the ground, maintaining your balance.<\/span><\/li>\n
- Each set is performed 50 times. You can divide it into 5 sets of 10 reps with short breaks between sets.<\/li>\n<\/ul>\n
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<\/p>\n
Side Plank Hip Lifts<\/h3>\n
Side plank hip lifts work the oblique and gluteal muscles. You can adjust the movement by keeping your knees bent.<\/span><\/p>\nHere’s how to complete the exercises:<\/span><\/p>\n\n- Take a side plank position with your elbows, legs, and hips on the ground.<\/span><\/li>\n
- As you lift the lower half of your body off the ground and into the plank position, tighten your abs and keep your body in a straight line.<\/span><\/li>\n
- Lower again and repeat 15 times on each side.<\/li>\n<\/ul>\n
Bicycle Crunches<\/h3>\n
The supine bike-style crunch is probably one of the most widely used oblique exercises. This is an intermediate core strengthening exercise.<\/p>\n
When doing bicycle sit-ups, move slowly and controllably. The action is centered on the torso, not the hips. Press your lower back towards the floor to protect your spine and work your core muscles.<\/span><\/p>\nHere’s how to complete the exercises:<\/span><\/p>\n\n- Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. <\/span><\/li>\n
- Tighten your abs and lift your shoulders and upper back off the ground. At the same time, move your right elbow toward your left knee so that it meets the middle of your body.<\/span><\/li>\n
- Change the position by placing your left elbow on your right knee. <\/span><\/li>\n
- Repeat 30 times. If you can’t lift your torso off the ground 30 times, you can divide it into three sets of 10 reps.<\/li>\n<\/ul>\n
Lifestyle Tips<\/span><\/h3>\nYou can do sit-ups endlessly, but only by cutting off excess fat through a healthy diet will the abs show up. The food you consume has a lot to do with how your body eliminates, processes, and stores excess calories and fat.<\/span><\/p>\nTry these healthy eating tips to lose weight:<\/span><\/p>\n\n- Choose fiber-rich carbohydrates, such as beans and sweet potatoes, which can help curb hunger pangs by increasing your meal size and satisfying your appetite.<\/span><\/li>\n
- Ask a registered dietitian about how many calories your body needs per day. They can help you determine your calorie goals based on your activity level, age, health, gender, and weight.<\/span><\/li>\n
- Drink water instead of high-sugar beverages like soda. <\/span><\/li>\n
- Eating high-protein, low-carb foods can keep you feeling full for longer. <\/span><\/li>\n
- Limit ultra-processed foods that are high in calories, fat, and sugar.<\/span><\/li>\n
- Fresh fruits and vegetables, lean proteins, low-fat or nonfat dairy products, and whole grains should be included in every meal. <\/span><\/li>\n<\/ul>\n
In addition to exercising and eating a healthy diet, getting a good night’s rest can also help with weight control. Sleep deprivation can make you crave high-calorie and high-carbohydrate foods. Sleep deprivation can also raise your cortisol levels, leading to weight gain.<\/p>\n
Try to make bedtime habits to promote relaxation and sleep. For example, limit screen time and don’t drink alcohol or eat large meals before bed. Keeping your sleeping environment cool and dark can also help.<\/p>\n","protected":false},"excerpt":{"rendered":"
As we all know, “waist fat” refers to the lump of fat that sits above the hip bone and covers the external oblique muscle, which is difficult to remove. Still, if waist fat is bothering you, exercises that target the external oblique muscles may tighten and reduce its appearance. The external oblique muscles are a […]<\/p>\n","protected":false},"author":1,"featured_media":558,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"_links":{"self":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557"}],"collection":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/comments?post=557"}],"version-history":[{"count":1,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557\/revisions"}],"predecessor-version":[{"id":560,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557\/revisions\/560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/media\/558"}],"wp:attachment":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/media?parent=557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/categories?post=557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/tags?post=557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Regular exercise and a balanced diet can help with weight loss. The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic exercise per week. For example, you can walk for 30 minutes a day, five days a week.<\/p>\n
The CDC recommends adding two or more days of strength training per week. You can’t lose fat locally, but core exercises that target the oblique muscles may help reduce waist fat.<\/p>\n
Studies have found that the best core exercises for the external oblique muscles (where lumbar fat is formed) include:<\/span><\/p>\n Read on to learn how to incorporate these movements into a four-exercise ten-minute core workout to help reduce the appearance of lumbar fat.<\/p>\n Try this 10-minute waist workout with four exercises. This circuit workout uses ACE-approved movements to work your oblique muscles.<\/p>\n Remember to work your core muscles as you do these movements. The core muscles include all the muscles in the back, front, and sides of the body, from the base of the ribs to the bottom of the hips.<\/p>\n Repeat the following cycle three times. Try to quickly move from one exercise to the next while maintaining proper posture. For best results, do a full exercise three times a week.<\/p>\n Note: Some of these moves are more advanced, so try to learn them in stages.<\/p>\n Standing chopping wood is an advanced abdominal exercise that mainly works the oblique abdominis.<\/span><\/p>\n Follow these steps to practice:<\/span><\/p>\n Seated trunk rotation, also known as Russian rotation, works all abdominal muscles, including the oblique abdominals. Remember to tighten your core muscles to protect your lower back and spine. You can adjust this action by placing your feet on the floor.<\/span><\/p>\n The specific steps for seated torso rotation are as follows:<\/span><\/p>\n Side plank hip lifts work the oblique and gluteal muscles. You can adjust the movement by keeping your knees bent.<\/span><\/p>\n Here’s how to complete the exercises:<\/span><\/p>\n The supine bike-style crunch is probably one of the most widely used oblique exercises. This is an intermediate core strengthening exercise.<\/p>\n When doing bicycle sit-ups, move slowly and controllably. The action is centered on the torso, not the hips. Press your lower back towards the floor to protect your spine and work your core muscles.<\/span><\/p>\n Here’s how to complete the exercises:<\/span><\/p>\n You can do sit-ups endlessly, but only by cutting off excess fat through a healthy diet will the abs show up. The food you consume has a lot to do with how your body eliminates, processes, and stores excess calories and fat.<\/span><\/p>\n Try these healthy eating tips to lose weight:<\/span><\/p>\n In addition to exercising and eating a healthy diet, getting a good night’s rest can also help with weight control. Sleep deprivation can make you crave high-calorie and high-carbohydrate foods. Sleep deprivation can also raise your cortisol levels, leading to weight gain.<\/p>\n Try to make bedtime habits to promote relaxation and sleep. For example, limit screen time and don’t drink alcohol or eat large meals before bed. Keeping your sleeping environment cool and dark can also help.<\/p>\n","protected":false},"excerpt":{"rendered":" As we all know, “waist fat” refers to the lump of fat that sits above the hip bone and covers the external oblique muscle, which is difficult to remove. Still, if waist fat is bothering you, exercises that target the external oblique muscles may tighten and reduce its appearance. The external oblique muscles are a […]<\/p>\n","protected":false},"author":1,"featured_media":558,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"_links":{"self":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557"}],"collection":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/comments?post=557"}],"version-history":[{"count":1,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557\/revisions"}],"predecessor-version":[{"id":560,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/posts\/557\/revisions\/560"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/media\/558"}],"wp:attachment":[{"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/media?parent=557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/categories?post=557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthyboby.com\/index.php\/wp-json\/wp\/v2\/tags?post=557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
10-Minute Core Workout<\/h3>\n
Wood Choppers<\/h3>\n
\n
Seated Trunk Rotations<\/h3>\n
\n
<\/p>\nSide Plank Hip Lifts<\/h3>\n
\n
Bicycle Crunches<\/h3>\n
\n
Lifestyle Tips<\/span><\/h3>\n
\n